Tuesday 12th December 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 4 – 6 @30X1
Based on Bar Dips:
Level 0: Press Up x 8 – 10 @20X1
Level 1: Banded Bar Dip x 4 – 6 @20X1
Level 2: Ring Dip x 4 – 6 @20X1
B) 3 x AMRAP 5 mins, 2 mins rest
5 T2B
5 Box Jumps (24/20”)
5 American Swings (32/24kg)
Goal is consistency

Performance
​A) 6 – 7 Sets:
Snatch Balance x 2 with a 2s pause at the bottom of each rep.
B) 3 x AMRAP 5 mins, 2 mins rest
5 T2B
5 Box Jumps (24/20”)
5 Power Snatches (42.5/30kg)
Goal is consistency